Project X - Lose Weight!

[AP Alex]

Try a routine like this:
Monday : Chest and Triceps
Tuesday: Shoulders and Biceps
Wednesday: Legs and Cleans
Thursday: Triceps, Biceps, and Light bench
Friday: Back and deadlifts
Staurday and Sunday: off

I've used this with every body that I've trained and it gives you plenty of time for recovery. Quick results if you go at it hard. Pick three exercises per body part. Sets should be 3 to 4 with reps between 8 and 10. On the big lifts such as bench, squat, deadlifts, and cleans do 4 sets of 5 reps.
Me and my father have owned Tad's Gym in Lancaster, SC for 20+ years now. Job and family make it hard for me to get there now.